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by explosion: link Sit on the mat with your feet off the mat and your hands behind your knees. Engage your core and look down at your belly button. Find your balance point in this position.
With control, inhale and let your self roll back, maintaining the rounded spine position. Keep your shoulders out of your ears.
Exhale and roll back up to the start position, trying to find that balance point and not letting your feet touch the floor. Ensure that you maintain the rounded back throughout.
Repeat 5-6 times. Discontinue if any back pain occurs.
With control, inhale and let your self roll back, maintaining the rounded spine position. Keep your shoulders out of your ears.
Exhale and roll back up to the start position, trying to find that balance point and not letting your feet touch the floor. Ensure that you maintain the rounded back throughout.
Repeat 5-6 times. Discontinue if any back pain occurs.